[Admiral]

People don't know what the hell they are talking about and 99% of people lifting are doing it wrong. Listen to the guy who mentions rippetoe. Best form you can try and emulate.

[TiltinShoes]

The advice to take your shoes off and the advice to get shoes that fit aren't contradictory at all, and if you don't understand why, you probably need to read up a lot more on all things training. Your still letting your knees shoot out which is going to devastate them. You HAVE to unlock your hips as the first part of the movement and work through your heels as was already mentioned.

And as was also stated most guys including those with excellent physiques are training inefficiently or ineffectively. The take home is kind of that we sometimes let ourselves get overwhelmed in what is essentially a very basic activity. Find a few big compound movements and do them with correct form. Track your progress and work to always be adding more.

You don't have to pay a dime to find good compound movements and the proper form to go with them. And for goodness sakes don't try to replace deads or squats with running. If you want a nice physique, 95% running won't get you there (though I won't argue the heart healthy benefits of it.) Diet and heavy weights will get you there much faster.

[dolphin13 OT Vice MVP]

 

Originally Posted by TiltinShoes

The advice to take your shoes off and the advice to get shoes that fit aren't contradictory at all, and if you don't understand why, you probably need to read up a lot more on all things training. Your still letting your knees shoot out which is going to devastate them. You HAVE to unlock your hips as the first part of the movement and work through your heels as was already mentioned.

And as was also stated most guys including those with excellent physiques are training inefficiently or ineffectively. The take home is kind of that we sometimes let ourselves get overwhelmed in what is essentially a very basic activity. Find a few big compound movements and do them with correct form. Track your progress and work to always be adding more.

You don't have to pay a dime to find good compound movements and the proper form to go with them. And for goodness sakes don't try to replace deads or squats with running. If you want a nice physique, 95% running won't get you there (though I won't argue the heart healthy benefits of it.) Diet and heavy weights will get you there much faster.

I don't understand what any of this means. If you put a gun to my head and asked me to unlock my hips, I'd starting asking people for keys and hoped you found that moderately amusing

[TiltinShoes]

To get a feeling stand straight up. Push your hips straight back about 2 inches while keeping your shoulders in the exact same spot. Or imagine you are sitting straight back on a chair. You should be able to feel the difference between that and letting your knees come forward. You should be able to get ~90 d angle on your knees. Edited By: TiltinShoes May 4th, 2012 at 12:31 PM

[Jaybone2315 J.B. Grindier]

This is the first time ive ever video taped myself doing any sort of exercise, but I did pull ups with a 25lb plate today (4 sets of 5) and wanted to tape myself.

I think I went a little fast, but overall, I felt like a beast being able to do this. I weight roughly 155-160 so this is like 15% of my body weight added.

okay, i give up trying to embed this video from photobucket, so heres the link:

http://smg.photobucket.com/albums/v1...-37-00_911.mp4

Uploaded to youtube, but it came out like shit. You guys get the point tho

Edited By: Jaybone2315 May 4th, 2012 at 10:26 PM

[TiltinShoes]

Just curious if I should be using a protocol like starting strength right now with these figures:

I weigh ~180

Squat 280
Weighted chin 235
Dead 300
Bench 225

I'll post the workout I have been following when I can get to a computer.

Most of those fall just under the intermediate guidelines laid out in that article, but I have been using some of his examples as my workout templates.

Also does it make sense that my weighted dips are much stronger than my bench? Like 260ish 6 rep max, so prob 245ish? Edited By: TiltinShoes May 4th, 2012 at 11:51 PM

[Jaybone2315 J.B. Grindier]

Myabe its just the way you have worded your shit, but im confused as to what you are originally asking. Are you asking if you should start with those numbers? Or are those already your numbers? Or what?

As for dips. I can do my body weight (155-160) + 20lbs, and I can only bench 145 (sets of 10).

[TiltinShoes]

Yeah, no those are my numbers but I've just gotten back into heavy lifting ~3 weeks ago. Before I had been doing a shit ton of body weight circuit and dumbbell training. I'm just trying to get my program straightened out.

[Jaybone2315 J.B. Grindier]

Seems pretty beast to me. Still not sure what your question is lol

Keep up the good work? haha

[TiltinShoes]

The basic question I'm trying to ask is if I should be doing a more elementary routine than what I am with those numbers. I'll copy and paste what I have been doing, but I don't think it is most efficient for a beginner which is where I think I might fit with those numbers. I'm doing a terrible job explaining myself.

 

Originally Posted by TiltinShoes

Just curious if I should be using a protocol like starting strength right now with these figures:

I weigh ~180

Squat 280
Weighted chin 235
Dead 300
Bench 225

I'll post the workout I have been following when I can get to a computer.

Most of those fall just under the intermediate guidelines laid out in that article, but I have been using some of his examples as my workout templates.

Also does it make sense that my weighted dips are much stronger than my bench? Like 260ish 6 rep max, so prob 245ish?

This is the program I have been using:

"For beginners, Martin recommends Starting Strength or Stuart McRobert’s Beyond Brawn. For those of an intermediate strength level, he recommends Reverse Pyramid training using heavy weight and high intensity. From the examples I’ve seen, he generally has clients organize their 3 lifting days into the 3 compound lifts, squat, bench and deadlift while making sure squat and deadlift are on opposite ends of the training week. Reverse pyramid isn’t something new, or Martin’s invention. Your 5-8 (depending on exercise) rep max, and once you hit your reps for that exercise at that weight, you increase the weight next week by 2.5-5%. For your next set(s), you drop back 10% (or if doing a 3rd set, 20% for the 3rd), and increase reps by 1. One thing that Martin stresses is appropriate rest periods in the area of 3-4 minutes between sets, and 5 minutes between exercises. If you aren’t a client, and aren’t beyond Starting Strength in regard to figuring out what exercises work for you and your goals, this probably isn’t for you and likely why he recommends Starting Strength to begin with.
Training Example
This example is based on what I’m doing. You will want to read the Leangains guide for additional configurations that include fasted training to find what works for YOU.
Deadlift Day (Monday)
Warm up deadlift
Deadlift x up to 5
Deadlift-10% x reps + 1
Weighted Chins(done once you can hit 8 chinups) x up to 6-8
Weighted Chins-10% x reps + 1
Weighted Chins-10% x reps + 1 (or Chins-20% x reps +1)
Pendlay rows (5x3) weight is sets across

Bench Day (Wednesday)
Warm up bench
Bench x up to 6-8
Bench-10% x reps + 1
Bench-20% x reps + 1
Military Press x up to 6-8
Military Press-10% x reps + 1
Weighted Dips(done once you can hit 8 dips) x up to 6-8
Weighted Dips-10% x reps + 1
Weighted Dips-20% x reps + 1
Tricep Rope Pulldowns (8x2)

Squat Day (Friday)
Warm up squats
Squat x up to 5
Squat-10% x reps + 1
Leg curls (6-8x3)
Kneeling Cable Crunches x up to 6-8
Kneeling Cable Crunches-10% x reps + 1"

[coolhandkev]

^^^ Tiltin, don't worry about which program. Pick one and do it 100% . Anyone that focuses on the major compound lifts is fine, you'll get results doing any of them if you do them all out.

---------------------------------------------------------

Set a Pullup PR today nailed my BW + 30 pounds for 11 reps. Also did 315x2 DL's which is a PR. Still lagging in my DL numbers but they are getting better. Anyone elses shins look like this after DL's?

[RichardHurtz]

Jay should join the SEALS, hell youre already in San Diego.

[El Burro]

 

Originally Posted by coolhandkev

^. Anyone elses shins look like this after DL's?

Yep. I wear workout pants if I'm going to DL for that reason.

[coolhandkev]

yeah I do too, it bled right through the pants today hopefully that will come out

[Moonlight Graham]

yeah, i have a couple pictures of my calves bruised to shit. I hate when i forget to wear pants on dl day (like i did today).

[kidCRUNK]

For deadlifting:

Long soccer style socks or Duct Tape (not for those who are ridic hairy). Wearing pants makes the lift more difficult than it needs to be as the bar should be in contact with your body the whole movement. Those scraps on your shins are actually a good indicator that you're doing the lift properly (at least on the bottom).

[coolhandkev]

 

Originally Posted by kidCRUNK

For deadlifting:

Long soccer style socks or Duct Tape (not for those who are ridic hairy). Wearing pants makes the lift more difficult than it needs to be as the bar should be in contact with your body the whole movement. Those scraps on your shins are actually a good indicator that you're doing the lift properly (at least on the bottom).

Sounds good. I also have scrapes on my thighs and knee area from time to time too so glad to hear that's a good thing haha

[TiltinShoes]

Welp. I don't mind the scratches along my shins now that I know they are a hint of good form!

[dolphin13 OT Vice MVP]

I forgot to post my cool story bro story of the day.

I finished swimming today (some dude was giving me a free lesson on how I turn my head to breathe while swimming. lol) and I was getting ready to go home and it was pouring. Didnt feel like getting soaked and getting in my car so I went to lift. Figured I'd try to max on the bench and see what i can do for shits and giggles.

did 185 no problem. threw 10 more on each side and did 205 no problem. took 35 off each side and put another 45 on. Figured I should ask for a spot. Dude never touched the bar, I took it off and did 225 no problem. not bad considering I've only been working out for a month after taking years off. Anyways I'm sure I could do more but I wanted to finish on a real high note.


yeah i know, not so cool story bro. Edited By: dolphin13 May 7th, 2012 at 05:50 AM

[suitedaces1012]

I don't think you should necessarily be hitting your shins on deadlifts. I used to have this problem and now do not experience the scraping of my shins since i have narrowed my stance and look to maker sure my hips are not too low.

It seems after looking around that this might be impossible to avoid depending on your body type but that it also may be occurring because you are starting with your hips too low, i know that was my problem.

It is only vaguely mentioned in point 6 below:
http://stronglifts.com/13-deadlift-m...hnique-stupid/
This article says it may be unavoidable for some
http://stronglifts.com/deadlifts-shi...ips-eliminate/

those are both the same source though so you may want to look around for yourself; speaking from experience though i used to always have scraping and it has completely went away while my strength has went up by narrowing my stance and making sure my hips are not too low in the starting position

[Slingtownorbust]

Jaybone, you gotta fully extend at the bottom of the chip up for it to count. I call NO REP on everyone bro!

and kev, you are doing deadlifts right if you scrape your knees. i recommend high socks or some shit when you are doing DLs

[Jaybone2315 J.B. Grindier]

 

Originally Posted by Slingtownorbust

Jaybone, you gotta fully extend at the bottom of the chip up for it to count. I call NO REP on everyone bro!

and kev, you are doing deadlifts right if you scrape your knees. i recommend high socks or some shit when you are doing DLs

lol deal. Thats why I took the video, hoping someone would tell me i was fucking up.

Also, now i feel a little better that i was hitting my knews during DLs.

[TiltinShoes]

 

Originally Posted by Slingtownorbust

Jaybone, you gotta fully extend at the bottom of the chip up for it to count. I call NO REP on everyone bro!

and kev, you are doing deadlifts right if you scrape your knees. i recommend high socks or some shit when you are doing DLs

While I stay very under control and make sure to fully extend I have heard people explain with some validity that you keep your back engaged more by not fully extending at the bottom.

[mattg1983 buying action]

 

Originally Posted by Jaybone2315

lol deal. Thats why I took the video, hoping someone would tell me i was fucking up.

Also, now i feel a little better that i was hitting my knews during DLs.

Get rid of the added weight and work on your form. Only very strong guys need to add weight to pull ups. You arent fully extending and you are also cheating by kicking your knees for momentum. I also think the grip you are using is the worst choice. Underhand shoulder width, and overhand wide grip imo. When you can do 5 sets of 12 with proper form, then grab that belt and add some weight.

[coolhandkev]

 

Originally Posted by mattg1983

Get rid of the added weight and work on your form. Only very strong guys need to add weight to pull ups. You arent fully extending and you are also cheating by kicking your knees for momentum. I also think the grip you are using is the worst choice. Underhand shoulder width, and overhand wide grip imo. When you can do 5 sets of 12 with proper form, then grab that belt and add some weight.

I agree form is important but I don't agree with the bolded parts. Pull ups are like any other exercise some people prefer more weight less reps over less weight more reps. That's how I am. I would much rather add on weight and do less reps.

You can learn form with a pull up with or without weight it's not a complicated exercise.

I really started adding strength at the exercise when I started adding weight because it was easier for me to give a max effort with the smaller amount of reps and get more benefit from the exercise.

[Jaybone2315 J.B. Grindier]

 

Originally Posted by mattg1983

Get rid of the added weight and work on your form. Only very strong guys need to add weight to pull ups. You arent fully extending and you are also cheating by kicking your knees for momentum. I also think the grip you are using is the worst choice. Underhand shoulder width, and overhand wide grip imo. When you can do 5 sets of 12 with proper form, then grab that belt and add some weight.

Im with kev when it comes to the added weight.

I actually didnt realize that i was moving my legs tho. Ill be aware of that next time I go. Kinda glad I taped myself cause now I know what I need to do. Thanks.

[Chngs Chckn]

If anybody hits a plateau or just wants to work out less and still make gains I recommend you search 'TheNaturalOne' on Body Building and mimic at least his chest/back and bicep/tricep (I can't do shoulders too much cause of a torn labrum) routine and mix it in with your legs routine. I'm only working out twice a week (Sun & Thurs) and have made what I consider significant gains for my height/weight (5'6'' 143lbs) and how long I've been working out (2 months).

The routine pretty much requires you go to failure on every work out, but you only do one set so it's not too bad. But i'm actually sore for about 3 days after every work out.

Can you imagine someone my height and weight curling 45lb dumb bells, benching over 200lbs, squating over 225 lbs, weighted dips and chin ups with 35lb?? I seriously attribute it to that workout I found on BB dot com. And also GNC's Rebuilt Mass, C4, and NO3 and DIET

Edit: And ON's Micronized Creatine Monohydrate...anyone who says that it's just water weight is probably doing something wrong. Edited By: Chngs Chckn May 7th, 2012 at 10:30 PM
Reason: Forgot one HUGE piece

[mattg1983 buying action]

 

Originally Posted by Jaybone2315

Im with kev when it comes to the added weight.

I actually didnt realize that i was moving my legs tho. Ill be aware of that next time I go. Kinda glad I taped myself cause now I know what I need to do. Thanks.

Yea I actually agree with both of you but didn't explain myself well at all. I add weight to get to 5 sets of 5 or 6 reps. I just kind of randomly chose the number 12 as an example. My point is don't add weight to get to 5 or 6 reps unless they are proper reps.

[TiltinShoes]

So brag post incoming:

At the end of January I weighed 225 for the first time in my life and couldn't do a pull up.

Today I tipped the scale at 180 and did a set of 6 pull ups with 25 lbs between my legs and a set of 8 dips with a 45 lb plate. Aside from my wife I'm not sure I have ever been more proud of anything in my life.

[Jaybone2315 J.B. Grindier]

 

Originally Posted by mattg1983

Yea I actually agree with both of you but didn't explain myself well at all. I add weight to get to 5 sets of 5 or 6 reps. I just kind of randomly chose the number 12 as an example. My point is don't add weight to get to 5 or 6 reps unless they are proper reps.

Yea I understood. I did them today with 20lbs instead of 25 and did them slower and made sure i didnt jerk my legs.

 

Originally Posted by TiltinShoes

So brag post incoming:

At the end of January I weighed 225 for the first time in my life and couldn't do a pull up.

Today I tipped the scale at 180 and did a set of 6 pull ups with 25 lbs between my legs and a set of 8 dips with a 45 lb plate. Aside from my wife I'm not sure I have ever been more proud of anything in my life.

wow man. thats awesome.

Congrats. Im kinda jealous.

As for me, I was able to DL more then my body weight for the first time (165x5) and did my last set of squats with 135 for the first time. Hope ill be squating my weight soon enough. My lower back hurts after my DLs today even tho I thought I had good form on them. Maybe ill try to video myself next time I do them.